Hot summer days are made cooler, tastier and healthier with peaches, a super fruit of summer. The orange-yellow color of peaches is a clue that they’re an excellent source of beta-carotene, an important antioxidant that’s converted to vitamin A. In fact, a medium peach has about 500 IU of vitamin, equal to about 10% of the Daily Value for this nutrient that is essential for optimal growth, bone health and vision.
Here are some other good-to-know nutrition facts about this favorite fruit of late summer. Did you know that just one peach:
- Supplies 15% of the Daily Value for vitamin C?
- Has 2 grams of fiber, or 8% of the Daily Value, and 1 gram of protein?
- Is 88% water, making it more filling for fewer calories?
- Is also a source of vitamin E, a potent cancer-fighting antioxidant?
- Has just 60 calories?
Peaches make a perfect snack, but are also great for pizza toppings (really!), salads, salsas, soups and smoothies. Their sweet, mild flavor complements main dish meats like poultry, pork and seafood.
From the Georgia Peach Council, here is a crowd-pleasing summer recipe that pairs sweet peaches with grilled fish:
Grilled Fish Tacos with Georgia Peach Salsa
Prep Time: 15 minutes
Cook Time: 10 minutes
1 ½ cups diced Georgia peaches
1 firm, but ripe avocado, diced
¼ cup thinly sliced red onion2 tablespoons chopped fresh cilantro
½ small jalapeño, minced juice of 1 lime, about 3 tablespoons
1 teaspoon cumin
1 teaspoon brown sugar
1 teaspoon ground coriander
2 teaspoons olive oil
1 ½ pounds fresh salmon, halibut, catfish, or other fish
Avocado, peeled and sliced thin
Combine salsa ingredients in a medium bowl and refrigerate until ready to use.
Prepare grill to medium-high heat. In a small bowl, combine cumin, sugar, and coriander. Brush fish with olive oil and sprinkle with spice mixture. Grill fish on oiled grill grates for 3-5 minutes per side until done. Char tortillas on grill about 10 seconds on each side.
Serve tacos with avocado slices, fresh salsa and other desired toppings. Sprinkle with lime wedges and serve topped with Peach Salsa.
Nutrition Information, Per Serving:
Calories: 380; Fat 12g (2g sat); Protein 35g; Carb 35g; Fiber 8g; Chol 75mg; Sodium 120mg